critique this workout routine

[frorider6]

I'm 6'2" 195 low %bf a hard gainer and looking to increase muscle while keeping bodyfat low. Been lifting 3 days a week with heavy weight low number of sets. This is my new routine that I'm going to use to shock my system out of this plateau.

I need to know if this is a good routine and if this would be a good program should I decide to use some gear.

Keep in mind that my diet is in order. I go for 250 grams protein a day but will be adding more per day as I find more places to fit it in. I keep sugar, salt, fat, etc at resonable levels. 8 hours of sleep a night and a sedentary computer job.

Monday - chest and triceps
bench 4 sets - last set burnout
incline press (dumbbells) 3 sets
flat bench flyes 2 sets
skull crushers 3 sets
cable presses 3 sets

Tuesday - legs
Squat 4 sets - last set burnout
Leg Press 3 sets
leg extensions 3 sets
leg curls 2 sets
standing calf raise 3 sets
seated calf raise 3 sets - superset w/ standing

Thursday - delts and trap
standing military press 4 sets - last set burnout
lateral raises 3 sets
reverse flyes 2 sets
upright rows 3 sets
dumbbell (or bar?) shrugs 3 sets

Friday - back and biceps
Deadlift 3 sets
Cable rows 3 sets
cable pulldown behind neck 3 sets
overhand straight bar curls 3 sets
hammer curls 3 sets

 

[Welsh power house]

looks ok to me

 

[Bulk]

And the shoulders ?

 

[frorider6]

And the shoulders ?

See Thursday. What would you recommend?

 

[frorider6]

tweaked it a bit. Dropped my dumbbell flyes, leg extensions, and reverse flyes from 3 sets to 2 sets.

 

[shaft]

i would put the shrugs on the same day that i deadlift. your traps get a good workout from deadlifting so doing the shrugs after that will finish them off. i would also throw in some forearm work.

other than that, it looks like a very nice routine. good luck, lift hard.

 

[poohbear]

Routine looks good, but the diet doesn't need that much protein. To this date, it has never been SCIENTIFICALLY proven that the body needs more than 1 g of protein per pound of body weight. Proteins main purpose is to build/rebuild (torn muslce fibers) during rest. Carbs, however, converts into fuel (glycogen) that's necessary during your hard work outs (tearing down of muscle fibers). Since you're a hard gainer, try increasing your total calorie intake by 20%. Ever thought of incoporating cardio into your workout to help keep your BF% low and your heart nice and strong?